No matter who you are, where you sleep, or how often you move around at night, there’s a right way and a wrong way to sleep.
The National Sleep Foundation has outlined the best sleeping positions for various types of people to get the most beneficial sleep possible. Whether you’re trying to prevent back pain or lessen the chances of snoring, these tips can help.
Most people sleep on their side, which is actually a good thing. Those who sleep on their back are more likely to get poorer sleep or have breathing difficulties. When you sleep on your back, your head is more likely to fall forward, and your airway can be obstructed. This can lead to snoring or sleep apnea.
Sleeping on your side helps to keep your airway clear and prevents you from snoring. It also helps to reduce acid reflux. If you’re pregnant, sleeping on your left side is the best position to sleep because it improves circulation and decreases the risk of stillbirth.
Sleeping on your stomach is actually the worst position for sleep because it can cause neck and back pain, and it’s difficult to breathe in this position. If you’re having trouble sleeping, try changing positions and see if that helps. You may find that you sleep better in certain positions than others.
One recent study found that most people tend to move around a lot during the night. When analyzing 664 participants, researchers found that people spent about 54 percent of their time in bed sleeping on their side, about 37 percent on their back, and about 7 percent on their front.
Males younger than age 35 tended to be the most restless and had more position shifts during the night. But researchers say this isn’t a bad thing. Allowing the body to move during the night is a good idea. During sleep, the body will account for any pain or discomfort and adjust its position accordingly. That’s how the body generally avoids developing bedsores in everyday life.
So, if your sheets are too tightly tucked in, or if your partner or dog is taking up too much of the bed, making it difficult to move during the night, it may affect your sleep.
No real evidence has been shown to have found the ideal sleep position, but we know that comfort is the key to getting a good night’s sleep. This includes using the right pillow to help support the neck and spine properly. Lack of support for the head and neck during the night has been found to severely affect spine alignment, leading to problems such as muscle stiffness and shoulder pain.
Specialty pillows such as U-shaped or rolled pillows may offer a longer night’s sleep and can help to reduce morning and bedtime pain for those suffering from chronic pain.
Sarah Cownley has a diploma in nutritional therapy from Health Sciences Academy in London. She enjoys helping others by teaching healthy lifestyle changes through her personal consultations and her regular contributions to the Doctors Health Press. This article was first published on BelMarraHealth.com